Sprint Runs 15 sec (80-85%), quicker stride with 80+ cadence / jog easy (70%) 25 sec. Repeat 4 times (<3 min). Focus on driving the arm all the way past you hip; use a partial hand and scoop the hand down into the water.

Repeat *

Breast Stroke (ams only): 20 sec (80-85%) / full body (75%) 20 sec. Repeat 4 times (2 minutes) Be sure to be in the BS before going to arms only; you'll need the momentum to power the arms correctly.